Basic Movement

(Place) your elbows and firearms (on the ground) and interlace your fingers; place the top of your forehead on the ground and straighten your torso; holding closed for one complete cycle,25* join the inner sides of your feet like the sword of wisdom254 pointed upward.

Starting Position

0. Sit on your heels with your hands on your knees.

Initial Phase

1. Inhaling in four counts, extend your arms over your head.

2. Exhaling in four counts, point your toes to the ground, lower your elbows and forearms to the ground and interlace your fingers, placing the part of your head just above the forehead at the place where the fingers interlace.

Central Phase

3. Inhaling in two counts, straighten your knees, extend your legs and raise them, and placing the weight of your body equally on head and elbows, slowly straighten your torso and legs vertically.

4. Holding closed lor six counts, extend your feet joining the inner sides, and remain in this position resembling the shape of the sword of wisdom.

5. Exhaling in four counts, slowly lower your legs and bring your knees and toes to the ground.

Final Phase

6. Inhaling in four counts, extend your arms over your head and straighten your torso.

7. Exhaling in four counts, sit on your heels with the tops of your feet on the ground and bend, lowering your forehead and arms forward to the ground.

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Inimai Phase Centrai Phase 1 Final Phase

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